Of course, there are neither "empty" nor "full" calories. "Empty calories" is a pictorial description of foods that provide many calories and low nutrients. Typical foods with empty calories are sweets or savory biscuits - they contain a lot of energy but are extremely low in nutrients.
Decisive for the assessment of empty or full calories is the nutrient density. Although there is no clear, measurable separation, one can say that the higher the nutrient density, the fuller the calories.
Full calories are better than empty calories
Especially with a diet that aims to lose weight, you should make sure that all foods have a high density of nutrients and are not empty calories. The more calories (energy content) and nutrient amount match, the better. The nutrient density of a food, therefore, allows conclusions that assess the quality and value of health.
However, nutrient density is a very relative value. Normally, the nutrient density of a food relative to a nutrient is calculated. For example, one hundred grams of pork fillet contains 21.5 grams of protein and 104 calories, giving a nutrient density of 0.21 grams of protein per calorie.
Calories indicate the energy content of a food. In the physical sense, calories describe the specific heat capacity of water. How much heat is needed to heat one kilogram of water by one Kelvin? Kelvin is an indication of the temperature difference. Thus, a chocolate bar due to its high energy content and the large number of calories the body relatively quickly provide much energy available. There are about 450 calories in one hundred grams of chocolate bar.
By comparison, one hundred grams of an apple provides 50 calories. Since there are usually still high-quality nutrients in an apple and rather not in a chocolate bar, the classification here is quite simple. A chocolate bar is a food with empty calories - the apple with its high nutrient density is one of the full calories.
Many energy supply especially fat and sugar. In general it can be said that foods with a high sugar and fat content have a low nutrient density and therefore count as empty calories. Therefore, it is also important to consume such foods as little as possible during a diet. EU directives require appropriate nutritional labeling of calories. Calories must have the abbreviation kj as well as the abbreviation kcal.